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hey thanks man, don't really know what average progress for a year would be so that's nice to hear !

Do you mean periodization as in blocks of hypertrophy,strength, and peaking ? I thought...

Hi,

To start been lifting seriously almost a year now, stats;
21yo, 170lbs

405/275/495 squat/bench/deadlift

I have done about 3 cycles of Candito's program and then had to take about a...

21M, 5'7, 166lbs


I have been doing a SS variation and basically squatting 2-3x week, deadlifting and benching 1-2x week.
Was making some solid progress (310x5 squat, 375x5 DL, 225x5 bench) over...

sounds good, ill try to go for a middle ground between the two. thanks

speaking of alcohol....what do I do if I plan on consuming 1000 cals from beer tomorrow...........

My goal:
-2600 calories
-130g protein
-73g fat
-356g carbs


Is the easiest way to make a plan on fitday and just search up everything until I hit these goals?

Just seems so difficult or...

Thanks man. Recommend some low intensity cardio a couple times a week?

Okay appreciate your input. If I did keep bulking slowly, what macro would you recommend? A similar 1.5g protein, 0.5g fat, rest carbs?

Thanks a lot man. I've never actually tried to cut so its new to me. You have a maintenance calorie calculator you would recommend I use? I guess dropping about 200-300 cals below would be good?
...

Do you have any input on what my macro ratio should be for a cut and what weight should I be cutting too?

Is the reason to cut then bulk to get rid of some fat and bulk with minimal fat gain?
...

Hi

First off I'm 21, 5'7 and ~162 lbs.


I had been on and off in the gym over the last couple years and for the last month now have been very consistent and finally feeling motivated to...

Hi,

My mom has been struggling to lose weight and I can tell its really bothering her and I want to do my best to help her.

She's 5'0, 128 lbs, 49 yo.

Basically, I want to help make sure...

So I'm a lazy 20yo who has been going to the gym on and off for the past few years. This time I'm staying motivated and sticking with it. I have done a lot of different splits and then I did...

Any specific exercises you recommend other than the obvious ? Also for something like that, I assume its mostly just squats and maybe one other for legs on leg/back/sh day otherwise its a 2 hour...

So basically , I've been in and out of the gym for a couple years. Pretty inconsistent. The last thing I did was starting strength for a decent while;

Age:20
Height: 5'7
Weight:~155-160
Bench:...

Bump really need some feedback bros :(

I'm 20. 5'7". 155 lbs.
Bench: ~175 3x5-6
Squad: ~185 3x5-6
Dead: I think around 205 if doing 1x5

Any other things you need let me know. Havnt been to the gym in a while and want to get back...

So I really would prefer to workout at home. I would honestly do it any chance I could and wouldnt be so lazy.

At the moment I only have dumbbells up to 40lbs but will be getting new equipment if...

thanks for the reply, just not sure if I'm eating enough if I just do that I guess

Hi, I'm currently at 150lbs, 5'7''. Going to try my best to clean bulk and gain maybe 15 or so lbs and go from there. I did the math and I think I need to be eating about 2700 calories to add weight....